4 Day Push Pull Workout PDF For Growth

It’s time to push your limits, pull through challenges, and add muscle to your body.

Push-pull workouts offer a dynamic solution to building muscle and achieving a symmetrical physique. 

As a certified personal trainer, I’m here to share this fresh workout with you. It’s a 4 day plan, with a push/pull workout PDF included. Enjoy! 

Here’s what’s coming up. 

What’s A Push Pull Workout?

A push-pull workout is a strength training routine, also called a workout split. 

Push pull workouts divide up days and exercises based on type of moment. In this type of workout, exercises are categorized as push movements or pull movements. 

The value of this workout is that you’re able to target movement patterns in a balanced way. This leads to a well-rounded physique. 

Push movements use force against resistance away from your body.
Push movements work the: 

  • Chest Muscles (Pectorals)
  • Anterior and Lateral Shoulder Muscles (Deltoids)
  • Triceps

Pull movements use force to bring resistance closer to your body. 
Pull movements work the 

  • Back Muscles (Traps, Rhomboids, and Lats) 
  • Posterior Shoulder Muscles (Deltoids)
  • Biceps 

The beautiful thing is that pull movements counteract the effects of push movements, ensuring that your muscles remain balanced.

Put it all together and you have a classic push pull workout that hits the upper body. But maybe you noticed, but the only thing missing is legs. 

Modified Push Pull With Legs  

push pull workout pdf

There’s no way you can have a complete physique without legs! That’s why I’ve modified this workout to include leg day.

A traditional push pull workout has a third day – legs. It’s called a PPL, push pull legs. A PPL workout allows you to train each body part twice a week. 

This ensures maximum volume for each. Since this is a 4 day push pull workout PDF, it was important to include legs. 

Legs muscles are often neglected in the lifting community because they are not “show” muscles. Legs are also skipped because heavy movements like squats, deadlifts, or B stance RDLs are not fun. 

But who says you have to go super heavy on these exercises to see results? You can see results by doing the movements consistently with progressive overload and following the routine. 

Legs make up the bottom half of our body and are vital for moving. Sedentary lifestyle, bad posture, and prolonged sitting make it even more important to work the legs. That’s why they’re included! 

Push exercises will involve quad, glute, and calf work. Pull exercises will involve glute and hamstring work.

What Are The Benefits Of A Push Pull Workout PDF?

Whether you’re a beginner stepping into the world of fitness or a seasoned gym-goer looking for a fresh approach, the PDF caters to all levels of fitness enthusiasts.

The PDF includes a detailed push and pull workout, recommended sets and reps, and best practices.

The PDF takes the planning burden off your shoulders. It allows you to focus on what truly matters: giving your best during the workout. 

The benefits of push pull movements  is that they optimize recovery time between workouts because they target opposing muscles. 

There are three rest days a week with this workout. That gives your body time to recover, build muscle, and be ready for the next session. 

More rest days per work allows for less time at the gym and more efficient workouts. 4 days per week still requires commitment to the gym, however it’s better than 6 days a week if you don’t have a lot of time. 

Push pull movements are functional for everyday life. Push muscles are used to open doors and put things on shelves.

Pull movements are used to carry groceries, and stabilize sitting and lying down. Leg movements are used to walk, take stairs, and bend and lift. 

Different exercises in this push pull workout also give you the opportunity to vary exercise selection.

This study showed that varying exercise selection had an enhancing motivation in men who workout. It also showed a positive effect in muscular adaptations. 

With the push pull workout PDF resource by your side, you’re poised to make progress that you can see and feel.

For more, check out this other awesome workout!

What’s In This Push Pull Workout PDF 

This push pull workout PDF is designed from a bodybuilding and athletic focus. 

You’ll notice standing, compound, and unilateral exercises. These are meant to engage the core, build strength, and correct muscle imbalances. 

Arnold Schwarzenegger points out that improving your body is about working on weaknesses. That’s the approach I used to bring up lagging body parts, and that’s the approach used in this workout. 

Muscles commonly lagging in lifters are legs in general, obliques, lateral and rear delts, upper chest, and overall back. You’ll notice a lot of emphasis on these parts in this workout. 

This program utilizes active recovery on rest days. Active recovery involves doing light cardio on rest days to increase blood flow. 

Active recovery also encourages flexibility movements. Because not only does stretching feel so good, it also helps to relieve muscle tension. 

This 4 Day Push Pull Workout PDF Contains 

  • Medical Disclaimer 
  • Program Specs 
  • An 8 week program using hypertrophy and body building techniques. 
  • Different dynamic warm ups for push and pull. 
  • Exercises that activate the core. 
  • Recommended sets, reps, and rest intervals. 
  • Active recovery methods to use on rest days. 
  • Best practices including 
  • Proper form
  • Choosing the right weight 
  • Progressive overload 
  • Nutrition guidelines 
  • Sleep guidelines 

Equipment For This Push Pull Workout PDF 

Here’s what you’ll be using for this workout: 

  • Mat for warm up 
  • Dumbbells 
  • Kettlebells 
  • Incline bench 
  • Bench press or smith machine
  • Cable Pulley Machine with various handle attachments
  • Barbell (45 lbs) or straight fixed barbell (varies in weight) 
  • Pull up bar or assisted pull up machine 
  • Lat pull down machine 
  • Leg curl hamstring machine

The 4 Day Push Pull Workout PDF Routine 

Monday: Push Day 

The Dynamic Warm Up 

Core Activation
Plank 30 seconds. 
Rest 15 seconds. Repeat for 2 sets. 

Hip Movement
Glute Bridge 10 repetitions. 
Rest 15 seconds. Repeat for 2 sets. 

Shoulder Movement
Arm Circles. Small to big circles first clockwise 5 then counterclockwise 5. 
Rest 15 seconds. Repeat for 2 sets.

Mobility
External shoulder rotation with band or cable pulley.
Light weight 5 reps each arm. Repeat for 2 sets. 

Heart Rate and Muscle Activation 
5 Burpees. 
Rest 30 seconds. Repeat for 2 sets. 

The Workout 

Exercise 1: Standing Overhead Press 
12 reps for 3 sets 
Rest 1 minute between sets 
Purpose: Core activation and overhead strength. 

Exercise 2: Dumbbell Lateral Raise 
15 reps for 3 sets 
Rest 1 minute between sets 
Purpose: High reps for a pump and capped delts. 

Exercise 3: Lunge and Twist
8 reps with each leg for 3 sets 
Rest 1 minute between sets
Purpose: Unilateral quad/glute movement and oblique activation

Exercise 4: Incline Dumbbell Chest Press 
12 Reps for 3 sets. 30 to 60 degrees incline, adjust as needed. 
Rest 1 minutes between sets 
Purpose: Hit upper chest weak point to develop a full chest 

Exercise 5: Close Grip Flat Barbell Bench
or Close Grip Smith Machine Bench 
10 reps for 3 sets 
Rest 1 minute between sets 
Purpose: Upper chest, inner chest, and lateral head of tricep development 

Exercise 6: Tricep Rope Extension 
15 reps for 3 sets 
Rest 1 minute between sets 
Purpose: Emphasis on lateral and medial head of tricep

Tuesday: Pull Day 

The Dynamic Warm Up

Core Activation
Plank 30 seconds. 
Rest 15 seconds. Repeat for 2 sets.

Shoulder and Scapula Movement 
Floor Y Raise 10 repetitions.
Rest 15 seconds. Repeat for 2 sets.

Trap and Core Activation 
Farmer’s Carry 30 seconds. 
Rest 15 seconds. Repeat for 2 sets.

Lat Warmup 
Assisted Pull Ups 8 repetitions. 
Rest 15 seconds. Repeat for 2 sets.

Full Body Movement 
Kettle Bell Swing 10 repetitions. 
Rest 15 seconds. Repeat for 2 sets.

The Workout 

Exercise 1: Cable Machine Standing Row 
12 reps for 3 sets 
Rest 1 minute between sets 
Purpose: Activate upper and mid back 

Exercise 2: Face Pulls 
15 reps for 3 sets 
Rest 1 minute between sets
Purpose High reps for rear delt and upper back 

Exercise 3: Lat Pull Down Machine 
12 reps for 3 sets 
Rest 1 minute between sets
Purpose: Engage lats with full range of motion 

Exercise 4: B stance RDL 
12 reps 3 sets 
Rest 1 minute between sets
Purpose: Unilateral hamstring activation to improve muscle imbalance. 

Exercise 5: Standing Barbell Curl 
12 reps 3 sets 
Rest 1 minute between sets
Purpose: Overall bicep development and core activation 

Exercise 6: Hammer Curl 
12 reps 3 sets 
Rest 1 minute between sets
Purpose: Bicep peak and forearm development 

Wednesday: Active Recovery 

20-30 minutes light cardio: 

  • biking 
  • brisk walking
  • dancing
  • hiking
  • jumping jacks
  • light jogging
  • stair climbing
  • swimming 
  • treadmill

Static Stretches 

  1. Overhead Tricep Stretch. Hold 30 Seconds. Rest 10 seconds. 2 sets 
  2. Lying Knee To Chest. Hold 30 Seconds. Rest 10 seconds. 2 sets
  3. Cat Cow. Hold 30 Seconds. Rest 10 seconds. 2 sets

Thursday: Push Day 

The Dynamic Warm Up 

Core Activation
Plank 30 seconds. 
Rest 15 seconds. Repeat for 2 sets.

Leg Movement
Standing Calf Raise 15 repetitions. 
Rest 15 seconds. Repeat for 2 sets. 

Shoulder Movement
Arm Circles.Small to big circles first clockwise 5 then counterclockwise 5. 
Rest 15 seconds. Repeat for 2 sets.

Mobility
External shoulder rotation with band or cable pulley.
Light weight 5 reps each arm. Repeat for 2 sets. 

Heart Rate and Muscle Activation 
5 Burpees. 
Rest 30 seconds. Repeat for 2 sets. 

The Workout

Exercise 1: Dumbbell Military Press 
12 reps for 3 sets 
Rest 1 minute between sets 
Purpose: Overhead strength and shoulder development 

Exercise 2: Cable Lateral Raise 
15 reps for 3 sets 
Rest 1 minute between sets 
Purpose: High reps for a pump and capped delts. 

Exercise 3: Dumbbell Front Squat 
12 reps for 3 sets 
Rest 1 minute between sets 
Purpose: Quad development and core activation 

Exercise 4: Flat Bench or Smith Machine Bench 
12 reps for 3 sets 
Rest 1 minute between sets 
Purpose: Overall chest development 

Exercise 5: Incline Dumbbell Chest Press 
12 Reps for 3 sets. 30 to 60 degrees incline, adjust as needed. 
Rest 1 minutes between sets 
Purpose: Hit upper chest weak point to develop a full chest

Exercise 6: Skull Crushers 
15 reps for 3 sets. Extend hands behind head. 
Rest 1 minute between sets. 
Purpose: High reps to get a pump in the long head of the triceps

Friday: Active Recovery 

20-30 minutes light cardio: 

  • biking 
  • brisk walking
  • dancing
  • hiking
  • jumping jacks
  • light jogging
  • stair climbing
  • swimming 
  • treadmill

Static Stretches 

  1. Hip Flexor Stretch. Hold 30 Seconds. Rest 10 seconds. 2 sets
  2. Downward Facing Dog. Hold 30 Seconds. Rest 10 seconds. 2 sets
  3. Seated Bicep Stretch. Hold 30 Seconds. Rest 10 seconds. 2 sets

Saturday: Pull Day 

The Dynamic Warm Up

Core Activation
Plank 30 seconds. 
Rest 15 seconds. Repeat for 2 sets.

Hip Movement
Glute Bridge 10 repetitions. 
Rest 15 seconds. Repeat for 2 sets.

Shoulder and Scapula Movement 
Floor Y Raise 10 repetitions.
Rest 15 seconds. Repeat for 2 sets.

Lat Warmup 
Assisted Pull Ups 8 repetitions. 
Rest 15 seconds. Repeat for 2 sets.

Full Body Movement 
Kettle Bell Swing 10 repetitions. 
Rest 15 seconds. Repeat for 2 sets.

The Workout 

Exercise 1: Seated Row 
12 reps for 3 sets 
Rest 1 minute between sets 
Purpose: Activate upper and mid back 

Exercise 2: Face Pulls 
15 reps for 3 sets 
Rest 1 minute between sets
Purpose High reps for rear delt and upper back 

Exercise 3: Cable Machine Pull Over 
12 reps for 3 sets 
Rest 1 minute between sets
Purpose: Engage lats and serratus muscle with full range of motion 

Exercise 4: Lying Leg Curl  
12 reps 3 sets 
Rest 1 minute between sets
Purpose: Hamstring isolation and activation 

Exercise 5: Dumbbell Shrugs 
10 reps 3 sets 
Rest 1 minute between sets
Purpose: Upper trap development  

Exercise 6: Alternating Dumbbell Curl 
15 reps 3 sets 
Rest 1 minute between sets
Purpose: High reps for pump and bicep development 

Sunday: Active Recovery

20-30 minutes light cardio: 

  • biking 
  • brisk walking
  • dancing
  • hiking
  • jumping jacks
  • light jogging
  • stair climbing
  • swimming 
  • treadmill

Static Stretches

  1. Doorway Pec Stretch. Hold 30 Seconds. Rest 10 seconds. 2 sets 
  2. Standing Quad Stretch. Hold 30 Seconds. Rest 10 seconds. 2 sets
  3. Bird Dog. Rest 10 seconds. 2 sets

Your Free Push Pull Workout PDF 

I’m excited to offer you this free valuable resource to complement your fitness journey. 

Imagine having a structured workout plan that’s easy to follow and tailored to your goals.

That’s exactly what this PDF provides. It gives an 8 month roadmap to balanced muscle development and increased strength.

This downloadable push pull workout PDF is designed to give you an athletic, bodybuilding style workout. 

It captures the principles of push-pull training, modified to include the total body with legs. Give it a go if you want. 

Your fitness goals are within reach— keep it up!
For more, check out these 26 exciting ways to workout.

AUTHOR

Shalom is a content creator, musician, and a teacher at heart. As a certified personal trainer, his goal is to encourage others to lead healthier lives and to get buff in the process!